This science-backed 7-minute workout can keep you fit without going to the gym

Time of India

13-06-2025

When you're juggling meetings, deadlines, commutes, and family responsibilities, squeezing in a full workout can feel impossible. But what if just seven minutes a day could help you build strength, improve heart health, and even shed fat—no gym or equipment required?
That's the promise of High-Intensity Circuit Training (HICT), a programme deviced by exercise psychologist Chris Jordan.
It is = a short, science-backed workout strategy developed by researchers at the Human Performance Institute in Orlando, Florida.
This method, built for busy professionals, shows that time constraints no longer have to be an excuse. If done correctly, this 7-minute workout can deliver real health benefits, all in your living room, office, or hotel room.
The science behind the 7-minute routine
The Human Performance Institute designed this workout for high-performing individuals who face relentless demands on their time and energy.
The goal was simple: create a routine that is safe, effective, efficient, and requires no special equipment.
The result? A 12-exercise high-intensity circuit that targets the entire body using just body weight, done in about 7 minutes.
According to the researchers, "The combination of aerobic and resistance training in a high-intensity, limited-rest design can deliver numerous health benefits in much less time than traditional programs."
What makes it work: Short, intense, and smart
Here's how the magic happens:
Each exercise lasts just 30 seconds, with a quick 10-second transition in between. One round takes about 7 minutes.
From jumping jacks and squats to planks and push-ups, the routine hits every major muscle group.
The short rest periods keep the heart rate elevated, mimicking the benefits of longer cardio sessions.
If you've got extra time or want to increase results, the circuit can be repeated 2–3 times.
Even better, studies cited by the institute show that HICT can boost V˙O2 max (a key measure of cardiovascular fitness) and improve insulin sensitivity, all within minutes.
Why it's ideal for weight loss
By combining resistance moves like squats and lunges with aerobic bursts such as high knees or step-ups, your body burns calories during and after the workout.
The study notes that "the metabolic benefits can be present for up to 72 hours after a high-intensity exercise bout."
This means your body continues to burn fat even while you rest.
High-intensity workouts also increase levels of growth hormone and catecholamines, which have been linked to better fat breakdown—especially belly fat. So, while this isn't a miracle fix, it's definitely a science-backed shortcut to better health.
Try it yourself: The 7-minute routine
Here's what one round of the 7-minute workout looks like:
Jumping jacks (Total body)
Wall sit (Lower body)
Push-up (Upper body)
Ab crunch (Core)
Step-up onto a chair (Total body)
Squat (Lower body)
Triceps dip on a chair (Upper body)
Plank (Core)
High knees/running in place (Total body)
Lunge (Lower body)
Push-up with rotation (Upper body)
Side plank (Core)
Each move is performed for 30 seconds, with 10 seconds to transition. One full round takes approximately 7 minutes. Do it once for a quick health boost—or two to three times for a full workout. While this program suits most healthy adults, the study advises caution for beginners, older adults, or anyone with health conditions like hypertension or heart disease. Always consult a doctor before beginning a new exercise program.
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